About the Cycling Power Zones Calculator
Training with a power meter or smart trainer works best when every session targets a specific zone. This cycling power zones calculator estimates your functional threshold power (FTP) — the highest power you can hold for about an hour — from a common field test, then builds the classic seven-zone Coggan model in watts and, if you add your weight, in watts per kilogram.
Use it after a fresh FTP test to update your training zones, when setting up a head unit or indoor training app, or to translate a coach’s plan written as percentages of FTP into real numbers. It is equally useful for road, gravel, triathlon and indoor cycling.
Test conversions are standard rules of thumb: 95% of a 20-minute all-out average, 90% of an 8-minute test, or 75% of the best one-minute power in a ramp test. Individuals vary, so retest every 6–8 weeks and adjust if intervals feel much too easy or impossible.
With the default inputs, the estimated ftp is 250 W. Change any value above to recalculate instantly.
How to use the cycling power zones calculator
- 1Choose the test you rode (or “I already know my FTP”).
- 2Enter the average power from the test in watts.
- 3Add your body weight to see FTP and zones in W/kg.
- 4Copy the zone ranges into your bike computer or training app.
- 5Retest every 6–8 weeks and update your zones.
Formula and method
FTP is estimated by multiplying your test result by a conversion factor k: 0.95 for a 20-minute all-out test (it removes the extra power you can hold for 20 rather than 60 minutes), 0.90 for an 8-minute test and 0.75 for the best one-minute power in a ramp test. If you already know your FTP, k = 1.
Zones follow Dr Andrew Coggan’s seven-level model: active recovery below 55% of FTP, endurance 55–75%, tempo 75–90%, threshold 90–105%, VO2 max 105–120%, anaerobic capacity 120–150% and neuromuscular power above 150%. Watts are rounded to the nearest whole watt.
- FTP
- Functional threshold power (≈ best 1-hour power)
- k
- Test conversion factor
Worked examples
20-minute test at 263 W, 75 kg rider
263 W × 0.95 = 249.85 W FTP, or 3.33 W/kg at 75 kg. Endurance (55–75%) is 137–187 W, threshold (90–105%) is 225–262 W and sprints start above 375 W.
Ramp test best minute 340 W
A ramp test uses 75% of the best one-minute power: 340 × 0.75 = 255 W, which is 3.75 W/kg at 68 kg. Tempo is 191–230 W and VO2 max intervals target 268–306 W.
Known FTP of 300 W
With FTP entered directly, zones are simple percentages: recovery rides stay under 165 W (55%) and anaerobic efforts run 360–450 W (120–150%). W/kg is skipped because no weight was entered.
Frequently asked questions
How do I calculate FTP from a 20-minute test?+
Warm up well, ride 20 minutes as hard as you can evenly, then multiply the average power by 0.95. For example, a 280 W average gives an FTP of about 266 W.
What are the 7 Coggan power zones?+
Active recovery (<55% FTP), endurance (55–75%), tempo (75–90%), lactate threshold (90–105%), VO2 max (105–120%), anaerobic capacity (120–150%) and neuromuscular power (>150%).
Is a ramp test as accurate as a 20-minute test?+
Ramp tests are shorter and easier to pace, but riders with strong anaerobic capacity often get an FTP that is too high from the 75% rule. A 20-minute or longer test usually reflects sustained power better.
How often should I retest FTP?+
Every 6–8 weeks during a training block is common, or whenever threshold intervals start to feel noticeably easier or harder than expected. Retest after a long break too.
What is sweet-spot training?+
Sweet spot is roughly 88–94% of FTP, between upper tempo and threshold. It gives a large training stimulus with less fatigue than full threshold work, so it is popular with time-limited riders.
This tool gives general estimates and is not medical advice. Talk to a doctor or qualified professional about your health, diet or training.